Dragon Back Run 2017

Date : 5 March 2017
Time : 5:45am
Location : Sekolah Kebangsaan Meru 2

Distance : 23km (23.48 as per gps watch)

Shoe : Skechers Go Run 4
Shorts : Brooks
Vest : Brooks (Kuching Marathon 2015)
Others :- 2XU Compression Socks
              - Rudy project specks (black lense)
       

Timing : 2:16.45
Placing: 22

Done with my 3rd race for the year. It's my 3rd attempt for the race.

The race is known for its killer hills ( I counted more than 10). It stared with light drizzle and I finished the race in heavy rain.

I didn't had much long runs this year. It's a good wake up call. It was more like LSD. The race started on time.

Went on good pace and allowed people to overtake me as I was in no rush. As usual, the first 5km, will be fast, thereafter, I started to see people walking.

There were 5 water stations with both water and isotonic. I felt there should be another 2 more, to make it average of 3km per station.

The route was hilly, but this time, the street lights were no there, especially at Persiaran Mokthar Dahari. Luckily, i didn't step into any potholes.

Once we reach the last 7km, I knew its reaching finishing. But the hills are crazy atleast 3 slopes. The girl under junior veteran whom was 2nd placed was chasing me, and thereafter i overtook her. We were doing it for atleast 7km, which made me to move forward.

Something I need to learn is on the water break management, where i take the pill and gel, which consumed time atleast for 2 minutes.

There were no power gel given. Luckily I brought 1 with me.

It was good they gave breakfast such as nasi lemak, mee hoon, spring role, banana, and water melon. But the sad part is on the water. They did give a bottle of water, but there were no isotonic drinks and they served tea which ultimately finished.

Timing is just moderate compared to last year. 2 hours 16mins.

1km speed workout

No excuses because of rain. Suppose to do 10km on the road. But, nature calls.

Did 1km ,10 sets with pace of 4.15/km on treadmill. Finally manage to go below 4.20 pace. At least i knew my speed level now. Time to push further to below 4:10.

Ambank KL City Day Run

Date : 26 February 2017
Time : 7:30am
Location : Padang Merbok, KL

Distance : 12km (12.69 as per gps watch)

Shoe : Brooks T7
Shorts : 2XU compression shorts
Vest : 2XU
Others :- 2XU Calf Compression
              - 2XU socks
              - rudy project specks (black lense)
         

Timing : 61:33
Placing: 37






My second run for the year. I didn't had much training , especially after Thaipusam. As usual, I used it as booster for me to cope with my training schedule.

I knew it's going to be hilly but the twist was, it was the reverse double hill, plus some hills near Bank negara. I started slow, nevertheless, gradually increased my pace. It was my first race which begins in rain.

At least for the first 4km it was raining. When I reached Bank negara KTM, I though the race going to end, then they made a turn towards JKR, and diverted us towards Tugu Negara. That slowed my pace slightly. Nevertheless, upon reaching tugu, i was blocked by buses as there were poor traffic management at that area.

Thereafter, I increased my speed as it was the last 500M and even overtook 1 runner.

It's a great warmup for next run which is the killer Dragon Back Run..

my weekend plan

Week 3 Jan-2017 workout

It was the week after my 1st run for the year.

Wednesday - 2km  (easy run)
Thursday - 5km (easy run around Beringin loop)
Friday - Rest
Saturday - 1km sprint (3 times)
Sunday - 10km

Which distance to run

2016 running synopsis

 2016 was a roller coaster year for me. It seems started well when I took part in the dragon back run and finished with decent timing of 2:14 for 23km. thereafter it gave me boost to train more so that I could prepare for my 1st ever overseas run and world major, Tokyo Marathon.

Things happened as I fell from bike just 1.5 month from the event, where I needed time to rest and didn't had much mileage. yet, I went to Tokyo to gain as much exposure as athlete cum backpacker. It was great experience running in winter.Meeting new friends and getting to know the culture of new people was definitely fascinating.

Thereafter, I took part in mini races i.e CLAP run and Square Root run in Universiti Malaya, which basically to bring the confidence back. In midst of personal life, wok and Toastmasters, I registered for virtual runs, so that it can boost me to keep running/exercising like, Bola naga run 1, Bola Naga run 2, Kabali run, Run for nasi lemak, singam run and MM trio run. Nevertheless, decided virtual runs would not be continued as I need to have face to face competitions.

Apart from it, I went through 3 consecutive week s of run, which I could say the peak ie AIA run, KL marathon and finally my 10th marathon (Kuching Marathon). Thereafter I called it a day for the year on competitive racing.

Overall, I took part in 8 runs (1 of my lowest in last 10 years). It's time to come back in 2017. Above are my pictures I took in gym and races.